How kuvaka ruoko tsandanyama 1 zuva: vanobudirira muviri

Kutarisira pachavo utano hwavo munhu arohwa nemamiriyoni anotevera migwagwa: vakasiya navanorota hope ouduku husingaperi uye kutsungirira runako. Nokuti ano guta anogara nevakadzi dzomumaguta vagere kwemazuva pamberi tarisisa nokuda tafura hofisi, uye kufamba bedzi seri vhiri motokari, nyaya mukuchengeta muviri hakusi simbe.

Kunyanya maoko dzevakadzi: kuti "ukabata" varume

muviri kubudirira kwomukadzi wacho - kutaridza vakanyatsodzidziswa tsandanyama, apo pasina yechipiri - zvakakosha zvose. Asi kana mudumbu uye muhudyu vari pakati ayo kuteerera nguva dzose, kusimbisa ruoko tsandanyama kuvakadzi dzimwe nguva vaiona hakukoshi: vari kudzidziswa gadziriro iri kazhinji zvakanaka sidelined. Zvichakadai, rakanaka, "vakaramba vakabatana" kutanga ruoko Akakwezva varume, tisingatauri yokuti simba chaizvo tsandanyama kuti upenyu nyore kuti bonde kurukutika. Ndokusaka mubvunzo sei kupomba tsandanyama maoko, runotungamirirwa neMagwaro zvakakwana kuti vaduku dzakura zvinokwana vakadzi.

Pasina kutya zvinyoronyoro zvisikwa

Women nokuvhiringidza kwazvo vakawanda vanofunga zvisizvo kuti ruoko vanofanira kudzidzisa vanhu chete: tsandanyama pazvikomo shongedza navo, asi pabonde simba, ivo havadi. Achityira kunyanya kukura biceps, ruoko span uye zvayo masculinization mutumbi, havana hanya sei kupomba tsandanyama ari maoko. 1 zuva Kurovedza yavanobata zvakasiyana-siyana zviitwa, asi regai kuteerera kushandisa tsandanyama ruoko.

zvisikwa Munyoro rezvakasikwa havafaniri kunetseka neizvi, nokuti ichocho mamiriro anovadzivirira rokurara tsandanyama kukura: kemikari testosterone, riri basa rume uye tsandanyama kukura, aripo mune diki kwazvo nomuviri vakadzi.

Kubva chii tsandanyama "zvinhu anoitwa" ruoko

Ita maoko akanaka uye vose anogona, kunyange pachisikirwo kwete zvikuru chaizvo mukadzi chipo. Mumwe ane chete kuti vavatore dambudziko sei kupomba tsandanyama maoko kuti 1 day, vhiki, mwedzi, uye kuva nzira uye nzira kurovedza. In ichi "pombi" nokuti vasikana hazvirevi kuti kuwedzera inooneka lumpy tsandanyama, asi chete kusimbisa maoko uye kuvapa kwezva zororo uye naka nemitsetse. The chete kurovedza vari kuita vakomana achida kuvaka simba tsandanyama, nounyoro uye vakadzi simba dzinoshanda nokuda kwezvinangwa zvavo, akapindura anenge kune mubvunzo "sei kupomba tsandanyama ari maoko uye kuramba zvechikadzi?".

Muscle anatomi maoko riri nyore kuti muviri iyi. Zvakakwana kuziva kupi biceps, triceps, deltoid uye chii vanotarira akaita, kunzwisisa huripo yokurovedza zvakakodzera. tsandanyama ose kunoda chaiye mutoro mhando, iyo inogara iri Tsandanyama fibers, uye mugumisiro harizoiti mirefu; tsandanyama achawana simba, kuwedzera inzwi, achaiswa Mabhuku eBraille uye raichinja-chinja. Maoko ava asinganyari afumure nemapfekero manheru, vanodada achiratidza kubva runako pakati pemitsara.

vangani muchiitwa kuti maoko kuita zuva

Vanobudirira muviri nokuti chikuru tsandanyama - flexor uye extensor fudzi - anoratidza sei kuvaka ruoko tsandanyama. 1 zuva haumanikidzwi nokushingaira kuita chirongwa zvose kudzidziswa uye kuita kuva kurovedza nokuda mapoka ose tsandanyama muruoko. Nyanzvi vanokurudzira kwete kutyaira mabhiza, uye akamisa purogiramu mevhiki uye kunyatsoteerera nokuitevera.

purogiramu yakadaro prescribes rimwe chidzidzo zuva rimwe tsandanyama, semuenzaniso, biceps, uye triceps kuita inotevera. Izvi zvinoshandawo kune deltoid tsandanyama uye honokono. Kazhinji kurovedza kwakadaro kuenda kwemaminitsi mashomanana kudzidziswa. Zvinofanira kurangarirwa kuti achisimbisa tsandanyama mumaoko vakadzi inobatanidzwa kwete chete kure fambisa: maoko uyewo zvisina kunanga kuratidzawo kana tsandanyama vari vakaita muhombe muchipfuva, shure, kunyange makumbo. Pashure kunhonga mumwe kana mumwe mutoro - barbell, dumbbells - kana muchishandisa kwakavharwa nenyama bhendi, saka mukadzi ratova rokukwidza diki tsandanyama muruoko.

Isa dzoga maekisesaizi kudzidzisa maitiro

Kupa mazano mavakiro tsandanyama mukadzi ruoko, kugwinya nyanzvi taura yoga muviri, zvichireva kuti vachange vanobatanidzwa mukuru kudzidziswa guru tsandanyama dzomuviri: kumashure, chipfuva uye makumbo. Zvinonzi nehanya chete nepfungwa yokuti unofanira kuregera dzoga kurovedza. Ipapo mugumisiro uchava oshelomitelen, uye muviri achava zvinopindirana siyana.

Vaya akasarudza macho munova nemaoko ake uye kuvaita pakupedzisira kuumba, kubvisa pamusoro sagging kare majee, achibvunza kuti: "sei kuvaka ruoko tsandanyama kuti 1 day, zvokuti zvakaoma kunosanganisira zvose anodiwa muviri kuti mapoka ose flexor uye extensor" Anogona kuva mumwe kana kaviri pavhiki, utore yoga kurovedza maoko, kana kukanda vamwe muviri, sezvo varumbidzwa kumusoro, pamusoro pamazuva ose purogiramu.

Types kurovedza nokuda tsandanyama ari maoko

Kazhinji vakadzi vari kutanga kwavo nzira pakukwana, bvunza mubvunzo: "How kuvaka tsandanyama dumbbells ruoko, kana iri kuremedza kudiwa kurovedza kwakadaro?" Response nyanzvi yakajeka: zvinyatsobuda matambudziko amaoko inodiwa. Vangave yakasiyana dumbbell uremu kusvika 1 kg kana kupfuura, norwonzi, netsvimbo kana rabha bhandiji kana tepi. Zvakakosha kuti tsandanyama - biceps, triceps, deltoid - kudzivisa rutapudzo, izvo anosika magetsi mutoro. Pasina dumbbells zvinoonekwa mugumisiro hakungagoni kukwanisika. Izvi, vanoyeuka, haasi pamusoro pazvikomo pakati tsandanyama, kuti vakadzi havagoni kuonekwa, pfungwa, nokuda kuronda uwandu gono kemikari testosterone mumuviri wake, asi anenge zvinobudirira tsandanyama mutoro chete.

Sezvo zviri nyore sezvo zvinobudirira, iri-chinja muviri wayo pachayo kurema: sei kupomba tsandanyama maoko kusundira kupota, ziva ruzivo vatambi. Flexing zvombo kusunda kupota pasi chero pechiso, kana pasi, norusvingo kana tafura, ivo kukunda nemishonga regiravhiti uye kwazvo mutoro biceps uye triceps.

Muchiitwa nokuti biceps - biceps flexor mafudzi, kana sei kupomba pamusoro sagging tsandanyama ari maoko

Exercise pamwe dumbbells:

• amire, mabvi zvishoma vasununguke, tora dumbbell mumaoko enyu, emaoko kubatirira nechemuchiuno;
• zvishoma nezvishoma wakarerekera emaoko enyu exhale 8-16 nguva;
• dzokorora chete nesangano, asi pane imwe nokukurumidza kumhanya 8-16 nguva;
• kuita zvakafanana kufamba nechiedza Zviidzo kana pasina kutsanya chaizvo kumhanya.

Chete muviri zvinoitwa ane kwakavharwa nenyama bhendi:

• achisiya patepi pakati petsoka rimwe, mumwe kutsigira musana, nokudzedzereka tepi unoguma pamusoro maoko, emaoko pedyo muviri wako;
• zvishoma nezvishoma Vanokunga emaoko ako, kudhonza tepi, achidzokorora 8-16 nguva;
• Zvisinei, ita uchikurumidza.

Hunokosha Note! For zvinobudirira kudzidza uye kutsanya uye kunonoka pfura tsandanyama fibers zvakafanira kuchinja kumhanya aurayiwe kufamba kubva anononoka kutsanya. For anonoke rudzi, unogona kutora kurema Zviidzo zvishoma, nokuti kutsanya - zvishoma.

Ndezvipi tsandanyama mumaoko chikuru

To uchinyatsobatanidzwa kukudziridza wakanaka chimiro maoko, zvakakosha kuyeuka antagonist netsandanyama. Kwakadaro ndiko antagonist of biceps triceps - ruoko extensor. chikamu ichi tsandanyama wemuTesitamende mumaoko zivo uye kutanga hurongwa rinotambudza dzimwe nguva kurerutswa. In zvavo upenyu, triceps brachii nidzwa zvishoma uye ari rwakatambanudzwa flaccid mamiriro, izvo zvishoma nezvishoma inoenda rinooneka sagging uye sagging maoko muchikamu ichi.

Nekuti pakutanga triceps kukanganwa kana handizivi pamusoro wayo basa, inonzi huru tsandanyama maoko. Zvichakadai, zvishomanana Muchiitwa vanobatanidzwa nevhiki Workout purogiramu, kucharatidza sei kuvaka triceps maoko uye akachena saka dziine tsvina, dzisingatarisiki sagging.

The yakanakisisa muchiitwa nokuda triceps

With dumbbells:

• In akamiswa Vanokunga zvishoma mabvi ako uye kudhonza chiuno shure, vachitora hwatata nzvimbo, saka kuti mutumbi akatosvika noku pasi. Emaoko vari wakaiswa nechemuchiuno, emaoko guda. Ruramisa emaoko enyu ruramisa, kungoita akavadzoserazve, nokukurira kurwisa zviri kurema dumbbells. Dzokorora 8 nguva zvishoma nezvishoma chaizvo uremu.
• Ita chete nokukurumidza kwakadaro 8 nguva.
• Bvisa Zviidzo uye kuita kufamba nokukurumidza sezvinobvira.
• Vamire kana akagara, tora imwe ruoko nokusimudza masimbi uye kurudzosa pamusoro musoro wako. Elbow zvichiomerera wakaiswa imwe nzvimbo vertically uye pedyo musoro. Zvishoma nezvishoma wira uye ruramisa kugokora, nokuputsa uremu.

With tepi:

• Belt wokudhinda pakati pasi netsoka rimwe, mumwe ari kumashure rutsigiro nokugara chinzvimbo. With ruoko mumwe wake hudyu makumbo dzakaonda yakabudikira, mumwe kutora kumigumo miviri bhandi, kugokora rikazvisundira nechemuchiuno, noruoko wakarerekera panguva kugokora. Zvishoma nezvishoma ruramisa rwenyu, zvichitungamirira naye shure uye nokukurira kurwisa yacho bhandi.
• Dzokorora chete nokukurumidza.
• Kuita sangano nemaoko maviri panguva imwe chete, kudzvanya tepi tsoka pasi, vachitora chinzvimbo hwatata akatora kumugumo tepi neimwe ruoko. Hands panguva hwakakungwa panguva emaoko, uye wakaiswa nechemuchiuno.

Kuvabvunzeiko sei kupomba tsandanyama maoko vaite zvakakodzera chetsandanyama pakuenzanisa muviri wose, haagoni kufuratira deltoid tsandanyama. Special muviri vanofanira kupa zvakanyatsoenzana chimiro. Akanakisisa ndiwo muviri pamwe dumbbells kana rekeni:

• Rave elongated chikwidzo maoko pamberi vakaawarira oga, nokukurira kurwisa zviri kurema dumbbells kana tepi. Dzokorora 8-16 nguva, kuchinja aika nemafambiro kubva anononoka kutsanya.